Day 8

Date	26/12/2011	7:30 AM	9:30 AM
Notes:	8 hours sleep. 2 coffees. 20 minutes stick work before session. Awoke 6:00 am
	Different bed. Not the best sleep.
	1. Squat				2. Bench Press (Narrow)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	4		20	10
	40	5	4		30	10
	60	5	2		40	5
	80	3	2		50	3
	90	3			60	3
	95	3			65	3
	102.5	3			70	2
	107.5	2	2		75	2
	110	2			80	1
	112.5	2			85	1
	115	2			90	1
	117.5	2	3		3. Behind the Neck Press
					Weight	Reps	Sets
					20	10
					30	10
					40	5
					45	5
					50	3
					55	3
					60	3
Training Notes:	Boxing Day public holiday. Different gym again. Felt 5/10. Legs/knees pain 5/10. One day off from squatting so no maxes today.

Day 7

CHRISTMAS. A few alcoholic drinks.

Day 6

Date	24/12/2011	9:15 AM	11:10 AM
Notes:	8 hours sleep. 1 Mother Energy drink (500mL). 20 minutes stick work before session.
	Different gym. Awoke 4:30 AM
	1. Squat				2. Deadlift
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	4		60	3
	40	5			100	3
	60	5			120	3
	80	3			140	2
	100	2			150	2
	110	2			160	1
	117.5	1			165	1
	122.5	1		PR	170	1
	127.5	1
PR	130	1
PR	132.5	1
PR	135	1
	120	2	7
Training Notes:	Felt 5/10. Legs/knees pain 3/10. The combination of being awake for circa 4 hours before the session as well as the energy drink and being mentally switched on helped immensely. With Xmas coming up and possibly two days off from gym (public holidays) I decided to go for a deadlift 1 SRM as well. On the deadlift concentrating on speed. 170 was a tough grind.

Day 5

Date	23/12/2011	5:40 AM	7:05 AM
Notes:	7 3/4 sleep. 1 coffee. 20 minutes stick work before session
	1. Squat				2. Bench Press (Narrow)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		20	10
	40	5	2		30	10
	60	5			40	5
	80	3			50	3
	100	3			60	3
	105	2			65	3
	110	2
	115	1			3. Behind the Neck Press
	120	1			Weight	Reps	Sets
	122.5	1			15	10
	125	1			25	10
PR	127.5	1			35	5
	112.5	2	2		45	5
					50	5
					55	4
Training Notes:	Felt 5/10. Legs/knees pain 4/10. Back at 98% health. Weights on squat felt a little heavier than the day before. On the new PR of 127.5kg I paused slightly at the bottom to obtain depth. Decent momentum coming out of the hole. Not convinced I am going much past 90 degrees. Still learning technique. Did lots of stretching after squats to improve flexibility. Was interrupted on the bench so moved straight on to the Press.

Day 4

Date	22/12/2011	5:35 AM	7:05 AM
Notes:	8 hours sleep (not the best). 1 coffee. 20 minutes stick work before session
	1. Squat
	Weight	Reps	Sets
	20	5	4
	40	5
	60	5	2
	80	3	2
	90	3
	100	2
	105	2
	110	2
	115	1
	120	1
	125	1
	112.5	2	9
Training Notes:	Back at 95%. Not sure if cause is new technique or poor form from early in the week or high volume? I focused on keeping a good arch in my lower back. Knee joints sore. On 1 rep of 115 and 120 and 125, I went down rather slowly given not confident of technique yet. Could have probably maxed out at 130 on the squat. I had to work in with someone early on the squats hence less warm up sets than yesterday. Last 15 minutes I did stretching

Day 3

Date	21/12/2011	5:35 AM	7:05 AM
Notes:	8 hours sleep. 1 coffee. 20 minutes stick work before session
	1. Squat				2. Bench Press (Wide)
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		20	10	2
	40	5	3		30	5
	60	5	3		40	5
	80	3	2		50	3
	90	3			60	3
	95	3			65	2
	105	1			70	2
	110	2	2		3. Medium Pull-Ups
	115	1			Weight	Reps	Sets
	120	1			85	8
	110	2	3		85	6
Training Notes:	Today was the first day of changing from a quasi high bar narrow/medium stance powerlifting squat to an Olympic squat. As a result I was not looking to do too much on the heavy side - rather a lot more at lower weights to feel the technique. I am not sure how well my technique was but it seemed more forgiving on the body. Stretches in between bench sets. Ran out of time for bench and pullups.

Day 2

Date	20/12/2011	5:30 AM	7:00 AM
Notes:	7 hours sleep. 1 coffee. 20 minutes stick work before session
	1. Squat				2. Speed Deadlift
	Weight	Reps	Sets		Weight	Reps	Sets
	20	5	5		80	3
	40	5	2		100	3
	65	3	2		120	3	5
	85	3
	105	2
	115	2
	125	2
	130	1
	135	1
	140	1
Training Notes:	Fuel left in the tank after the 1 rep max at 140. Sets of 120 on D/L felt somewhat heavy. Some tightness in the lower back in the afternoon. Not sure if this was attributable to D/L or a bad squat set from the day before.